Runner Fuel: Healthy Tuna Salad with White Beans

I am a bean advocate. It’s my primary bit of “beef” with the Paleo diet. Restricting an all natural, hormone free, plant based protein, which is also an excellent source of fiber and other key nutrients just seems silly to me. In fact, the 2015 Dietary Guidelines for Americans (DGA) encourage more consumption of plant-based protein, making beans even more hip and in-demand.

SW bean cover

Beans are a nutrition super hero.

They are an environmentally friendly, good for the planet, good for the body food. I use them in all kinds of recipes. From the crock-pot chilis to fat burning breakfast in the skillet, homemade veggie burger patties to sweet-treat black bean brownies, beans are most definitely a staple in my pantry. So when the opportunity came up to work with S&W Beans I was all in!

runner fuel

Beans are excellent runner fuel

Because beans are high in fiber and protein, it takes longer for your body to digest them which improves satiations (keeps you fuller longer) and also provides sustained energy. And while you don’t typically want to fuel up on heavy protein and fiber less than an hour before a workout, a hearty bean dish several hours before a workout could be a great idea. Post workout, beans are even better because they’re high in protein, which aids in post-workout recovery and helps to build muscle. This White Bean Tuna Salad recipe is perfect post workout because it also features apples and dried cranberries, excellent sources of sugar to refuel your depleted glycogen stores.

Beans are fat burning friends

As I did all my research and developed the methodology for the Fat Furnace, my signature weight loss program, it became very clear that protein and fiber are two keys to fat burning success. Foods with high protein and fiber content with relatively low calorie content have what I call a “high nutrition ROI.” Beans fit the bill for Fat Burning Carbs like true champions in my book.

S&W ingredrients

Healthy Tuna Salad with White Beans

  • 1 can Chunk White Tuna
  • 1 T Mayonnaise (or Greek Yogurt)
  • 1 tsp Spicy Mustard
  • 2 T diced Red Onions
  • Salt, pepper, seasoning to taste
  • 4 cups chopped Spinach
  • 3/4 cup S&W White Beans
  • 1 diced Green Apple
  • 2 T Dried Cranberries

Directions: Prepare the tuna salad by adding the first 5 ingredients to a small bowl and mixing well. Chop spinach and add to medium bowl. Add beans, apple, cranberries and top with prepared tuna salad. Mix the entire thing up, serve and enjoy!

S&W salad mixed

What makes S&W Beans so special?

S&W Beans offer the highest standards in the industry. Every bean is graded and evaluated for moisture, foreign materials, color, and consistency. The brand values quality and performs checks every half hour. For more information on S&W Beans, nutritional information and delicious recipes, go to www.swbeans.com or find them on social media on Twitter, Facebook and/or YouTube.

health beans

What’s your favorite bean recipe?

*This post is sponsored by FitFluential on behalf of S&W Beans.

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3 thoughts on “Runner Fuel: Healthy Tuna Salad with White Beans

    1. Thank you Diana — and you’re so right! Tossing beans into almost anything is such a great way to add extra nutrition, flavor and satisfaction! Enjoy!

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